It is important to acknowledge the building blocks of confidence. Confidence doesn’t just happen randomly one day, it is built over time with experience. It has a foundation full of building blocks that we have consciously, or unconsciously put in place. This exercise takes a closer look at these blocks and gives us a structure we can use to build confidence when we want.

Write down a list of what you do really well in your performance.
Imagine a scenario where you are really confident. What does it look like? Let’s turn this state into a goal. Write down this goal as an outcome.

Now write down a list of smaller steps you believe you need to have, feel, do, see, believe in order to reach this state/goal. These steps must all be in your control and not affected by external circumstances.

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As we become more aware of our breath and deepen the in-breath and out-breath, we help deepen the mind body connection. To help this process visualise your breath as it moves in and out of your body. Start by becoming aware of where the air normally goes.

Does it go into your upper chest or maybe you breath air into your stomach? Practise sucking in air deep into your stomach until it’s full then allow the air to slowly fill up the lungs from the bottom up until there is no space left except the throat and mouth. Once these areas have been filled, slowly start releasing the air out in reverse order.

Keep practising this lengthening the breath every time. As you spend time lengthening your breath, you awareness will begin to go everywhere and anywhere. Where possible stay disciplined and keep focusing on the breath.

Simply be aware of what is happening inside your body and outside your body during the breath. Staying present to the moment or ‘now’, is a valuable tool in any circumstance. After much practise you can use this tool to anchor yourself to the present in a matter of seconds.


For more info please get in touch or purchase our book on flow.




Find an anchor you can use to remind your self to have fun and play. Whether it is jumping up and down like a chicken or doing an impression of the cartoon character, Tasmanian devil, find your own meaningful anchor that you can quickly do in 20 seconds or so, that physically and mentally shakes you up, changes your state and gives you a clean canvass to play from.

Its that simple, give it a go!


For more info please get in touch or purchase our book on flow.

Believe in Yourself – Tips & Training

The next time you have a match or performance and you start to doubt yourself, think of the incredible innate ability that already exists inside.

  1. Replay past successful performances where you played at your best.
  2. Replay only the most powerful of these experiences.
  3. Replay the memory looking through the eyes of the performer (not looking at yourself from a 3rd person’s perspective)
  4. Soak up the emotion of how you felt and replay the movie again and again until the movie seems real
  5. Should the doubt surface again, simply back yourself and replay the movie until it has gone.

Once this vivid movie has helped you dissolve any doubt, create a title and front cover (dvd) to the move. In the future repeating the title to yourself and imagining the front cover may be all you need to ‘back yourself’.

Once the above process has worked on several occasions, find another experience and repeat the above, creating 2 or 3 movies that will may work in different situations. Feel free to change or customise the experience, emotion or detail, to achieve the outcome you need in order to ‘back yourself’.


  • The above task may take an hour initially. As you become more familiar with replaying the past experience this whole process can carried out in 10 seconds.
  • The brain understand and learns best from images, so the more intense the movie is the greater the effect.
  • The more you can practise this task, the more established the mind body connections will become. This process literally reestablishes old connections and allows you to be at your best.
  • If the one memory is not working or you are finding a block to reaching the associated feelings, change the experience to another past experience where you have surprised yourself or played your best.


For more info please get in touch or purchase our book on flow.

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